7 Ways Your Resume Dates You

The turbulent economy has forced many people to go back into the job market for the first time in years. If there is a thick layer of dust on your resume it might be beneficial to learn the new rules of resume writing and presentation before you start submitting applications. Even the most qualified applicant might not get called in for an interview if his resume creates the impression that he is out of touch with the current business environment. Do not assume that an impressive cover letter can serve as a substitute for a poorly written resume.

1. References Upon Request

There is no need to waste valuable resume space on this outdated section. Employers assume that you will provide references if asked. Instead, keep a separate page with the names and contact information of your references ready to supply to the employer once you have advanced in the interview process.

2. One Resume Fits All

While it is smart to keep a master resume on file, you need to customize it to fit each job for which you apply. Job-seekers who take the time to tailor their resume to the employer's needs will stand out from the pack. Eliminate the details that don't apply to the position and emphasize the ones that make you look the most qualified. It might take a little extra time to apply using this technique, but it will be worth it when your interview offers increase.

3. Objective Statement

The professional summary or profile has replaced the objective statement. Employers are focused on what candidates can do for them, not what the business can do for the candidate. You will sell yourself better with a concise bulleted list of the qualifications and accomplishments that make you a match for the position.

4. Single-Page Resume

One of the most touted resume rules is that the document must be one page. Many people will go to extremes to follow this command, resulting in tiny, unreadable font sizes just to avoid having a resume that extends onto the second page.

Unless you are a newcomer to the job market, it is entirely possible that you'll need more than a page to adequately showcase your skills and qualifications. If you have enough job experience that fits the position, it is acceptable to extend your resume length to two pages. Keep your resume succinct and relevant, but don't go under a 10-pt. font size.

5. Lack of Social Networking

Websites such as Facebook and Twitter might be considered distractions in the workplace, but they can be an asset on a resume. Employers want to know that applicants are up-to-date with current technology and communication trends. Links to a professional online portfolio, blog or LinkedIn page should be included in your resume header. There is a good chance that employers will do an internet search to find out more about potential employees, so make sure that all of your social networking profiles project a professional image.

6. Too Much Information

It is not necessary to give your life story on a resume. In fact, providing an employer with too much information can be detrimental to your chances of employment. Delete information about where and when you graduated high school. Ditch irrelevant jobs from 15 years ago. Although it was standard practice in some industries years ago, it is now inappropriate to include personal details in a resume such as information about your hobbies, religion, age and family status. Not only does it look unprofessional, but that information could be used to discriminate against you.

An employer will ask if they want to know why you left previous positions, so don't mention it on your resume. The rule of thumb is to pare down your resume to only include things that show why you are the perfect fit for the specific position for which you are applying.

7. Outdated Terminology and Skills

Skills in obsolete computer software and systems should be removed from your resume. Technical experience is critical in nearly every industry and employers often use technology keywords to find resumes in electronic databases. Listing basic computer skills such as word processing and using an internet browser is not recommended because employers will assume that you have those proficiencies. The job description is the best guide to determine the terminology and technology skills that should show up on your resume.

The Bottom Line

In a fast-paced and competitive job market the parameters for writing a resume continue to change. Resumes that do not reflect knowledge of the current needs in the workplace and the new rules of how to present yourself to an employer will likely end up in the trash.

This article is part of a series related to being Financially Fit

Top foods to keep you young

Most of us are keen to stay looking as fresh and young as possible, and although there's no way to pause or turn back the clock, there are few age-proof strategies we can employ to make sure we stay looking good. Maintaining a healthy and well-balanced diet is one approach, and the good news is that there are some foods that are thought to give you extra ammunition when it comes to combating the signs of aging.
Green tea
There is no end to the benefits of this super brew; green tea boasts a wealth of benefits that earns it the top spot in our anti-aging food list. Green tea is believed to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol and studies have even shown that green tea can be effective at preventing cancer. That's as close to the elixir of life as you can get.

Leafy greens
Whilst eating spinach won't be enough to turn you into Popeye, it's certainly excellent for boosting the body's immunity from illness. Spinach and other leafy foods like kale and collard are high in folate which is vital in preventing DNA and blood vessel damage. If you can maintain a healthy circulatory system you are reducing your risk of developing conditions such as high blood pressure, type 2 diabetes, kidney disease and dementia.

Dark chocolate
Who would have thought this sweet treat would feature in an anti-aging list, but the good news is chocolate can help fight against some signs of aging due to its cocoa content. Cocoa is rich in a group of antioxidants called Flavinoids which help preserve healthy function of the blood vessels. And healthy youthful circulatory system lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia. Don't fill your boots though, a square a day is a good guide and make sure you go for the over 70% cocoa stuff.

Soy products
Like fish, soy products such as tofu are also a great alternative source of protein than red meat or even dairy, since they have little or no saturated fat. A diet that's low in saturated fat will reduce your risk of developing heart disease and lower blood pressure. As a staple part of the Japanese diet, soy products are great at helping keep down cholesterol and are a useful addition to a healthy diet.

Yogurt
Judging from their frequently bad press, you might assume that all forms of bacteria are out to get you. Thankfully, this couldn't be further from the truth. 'Good' bacteria is great for regulating the immune system, by increasing its antibodies and preventing the rise of pathogenic organisms like salmonella and E.coli. Many yoghurts include a high volume of 'good' bacteria that help maintain gut health and diminish the incidence of age-related intestinal illness. Yogurt is also rich in calcium, which can help stave off osteoporosis.

Red wine
A glass of red wine tots up a good dose of anti-aging elements including polyphenol antioxidants, minerals, and resveratrol. Resveratrol which helps to increase 'good cholesterol' levels in the body and prevents blood clotting and a healthy circulatory system. Resveratrol found in red wine may also be beneficial for women during the menopause by reducing the risk for conditions for example breast cancer and osteoporosis that result from reduced oestrogen levels. Like the chocolate, it's not carte blanche to guzzle as much as you want; we suggest a standard glass every other day is a good approach.

Water
Few people - whether active or not - drink sufficient water, and side effects of even slight dehydration include headaches, fatigue and low concentration levels. Yet increasing fluid intake can increase energy levels, aid digestion, give skin a boost and help boost your anti-aging armoury. Concentrate on drinking little and often throughout the day, being extra vigilant after exercise or when you've been confined in a dry, overheated or air-conditioned environment.

Read more from realbuzz.com

6 Best Foods for Healthy Skin

We get stuck with a scaly patchwork of blotches, pimples, and dry spots? Some of it’s genetic, sure, but that’s not the whole story. If you listen to the conventional wisdom coming from the pharmaceutical companies, you might think the problem is that you just haven’t discovered the right cream, ointment, or alcohol-soaked cleansing pad to clear up your face. But those are solutions of last resort. What you need is a preventive strategy, one that involves nurturing the complex balance of nutrients that feed your skin and nurture your inner glow. In other words, if you want the kind of skin that looks good even through a Hollywood scandal, you’ve got to eat right. Here are six foods that will have you looking your best.
1. SALMON

Salmon is an ideal food for many reasons, but as far as your skin’s concerned, there’s only one that matters: It’s among the world’s greatest sources of omega-3 fatty acids. Those are the essential fats that, along with bolstering the cognitive powers of your brain, concentrate in the walls of your epidermal cells to help lock in moisture. Plus, in one study, researchers supplemented two groups of mice with either omega-3 or omega-6 fats. After two weeks, the skin of the omega-3-fed group exhibited a 20 percent faster recovery rate from exposure to ultraviolet light. That gives salmon two crucial skin boons: keeping your skin from looking dry and helping it battle the dangers of excessive sunlight.

Other omega-3 foods: sardines, walnuts, flaxseed

Bonus Tip: Sushi is one of my favorite ways to eat salmon. Use our Ultimate Sushi Selector to make sure your sushi roll doesn’t turn into a belly roll.

2. CARROT

Carrots are teeming with tiny orange pigments called beta-carotene, and when you ingest those pigments, you’re inviting them to nestle into your skin, fill in blotches, and give you a healthy glow. And what’s more, research shows that this can actually help prevent premature aging from sun damage. But is the accumulation of orange in your skin going to make you look like an extra from Jersey Shore? Well, hopefully not. But eating excessive loads of carotene-rich foods can lead to a condition called carotenosis, wherein your skin stops looking healthy and starts looking, well, orange. But the conditions is rare, so unless you notice yourself turning into a prison jumpsuit, feel free to chow down.
Other beta-carotene foods: sweet potatoes, red bell peppers, red grapefruit

3. AVOCADO

One study published by The Journal of the American College of Nutrition found that people with higher intakes of olive oil had fewer wrinkles than people with higher intakes of butter. The reason: Butter is loaded with saturated fat, while olive oil is rich in monounsaturates, the same essential fats that make up more than 50% of the calories in an avocado. So why eat avocado over olive oil? Both are good, but avocados have the added bonus of B vitamins, which also help to keep your skin looking vibrant and smooth.

Other monounsaturated-fat foods: olive oil, almonds, peanut butter

Bonus Tip: These foods are only the tip of the super-food iceberg. Click here for 15 more Foods that Cure

4. BEANS

Legumes, to be more precise. This is the class of plants that includes black beans, chickpeas, lentils, soybeans, and peanuts. And how do these puny pods protect your face? By smoothing out wrinkles. Australian researchers analyzed the diets of more than 400 elderly men and women and found that high intakes of legumes—alongside vegetables and healthy fats—resulted in 20% fewer wrinkles over time. The effect is likely a result of isoflavones—potent antioxidants—concentrated in the beans.

Other isoflavone-rich foods: alfalfa, tempeh, tofu

GRAPES

Besides providing protection from heart attack and stroke, antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging. That’s because polyphenols improve skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer.

Other polyphenol-rich foods: grape juice, blueberries

Bonus Tip: Here’s another easy way to tighten your skin and improve your looks: Lose 5 pounds. Start here: 10 simple weight-loss strategies that work.

WATER

Okay, it’s not as fun to drink as wine, but water is the strongest weapon you have against lifeless skin. That’s why they call it “moisturizing”—because you’re trying to lock moisture, aka water, into your skin. To put it broadly, all the body’s processes rely on hydration, so if you’re not sipping throughout the day, you’re likely to have a slower metabolism, groggier head, and, yes, drier skin. One study suggested that it takes a mere half-liter of water to create a measurable increase in the capillary blood flow to your body’s outer layer. That’s just over 16 ounces. Try doing that a few times a day and you’ll have a face like a baby’s bottom in no time.
Other water-rich foods: watermelon, peaches, celery

Bonus Tip: Certain foods can fortify your heart, bones, muscles, and brain as well. Click here for 40 Foods with Superpowers.

How to Get a Glamorous Style - wikiHow

How to Get a Glamorous Style - wikiHow

Blessing F. Adeoye’s Vision for Higher Education in 2020

In about thirty-five years ago Dr. Martin Luther King Jr. gave a speech entitled, "I have a dream." He said, "I have a dream that one day on the red hills of Georgia the sons of former slaves and the sons of former slave owners will be able to sit down together at a table of brotherhood." Kingâs dream has come to pass, but some issues people have to face then include but not limited to collaboration, multicultural issues, and valuing diversity.

Just like King, I have a dream that higher education will be affected by information revolution greatly in 2020. Computer technology and information superhighway will be the driver of higher education this 2020. Also, some issue people have to face will include but not limited to collaboration, multicultural issues, and valuing diversity.

Collaboration

It is common today to have students in the same class work on a project, but because of computer technology and information superhighways there will be development of group work across the towns, states, and other countries. Substantial investment in education technology will enable schools to access hardware, software and Internet connectivity, and provide for better collaboration between the students and teachers.

Students can connect with scientists, engineers, architects, or professors and engage in research and surf all over the globe through organized real-time electronic field trips. They will be able to easily collaborate with other students around the world. They can take free classes offered by other schools or training centers. As more on-line courses are being provided on the Internet, millions of students will participate in inexpensive educational experiences online. Also, there will be curriculum integration in general studies, vocational, occupational, and professional studies. If students have to collaborate very well, they have to deal with the issues of culture.

Multicultural

Technology will enable students to work across their cultural boundaries. For instance, students in an African country will be able to network with students in Japan, Europe, or United States at a click of a mouse. In order for students to work well together, they need to understand each other. It is important to know their reason behind their differences in thinking and behavior. Students will learn about other culture more than their own culture as we approach 2020. Technological investment in education will enable students to connect on-line resulting in the transformation of thousands of classrooms to the digital age; as a result, interact with different culture. Without this investment, most of the students that now benefit from education technology would have been left behind. Instead, from inner-city districts to remote rural schools, students can now communicate with each other and share vast educational resources. When students deal with multicultural issues very well, they also need to face the issues of diversity.

Diversity of learners

The issue of diversity here means dealing with our differences. Our differences can be attributed to gender, age, culture, social class, and other. These issues will become less of focus to students in 2020. Computer technology and information superhighways will enable students to work together no matter what their differences may be. They will value the differences and allow learning from each other.

In the 2020 and beyond, computer and information technologies will enhances teaching and learning, and creates a dynamic learning environment in which the following benefits will be derived:

Students will develop lifelong learning

Integration of education technology into learning and teaching will help students to embrace collaboration efforts, multiculturalism, and valuing of diversity.

Students and teachers will have access to rich instruction and a vast knowledge base that includes other students and educators worldwide.

Teaching and learning will be customized, allowing students to explore their personal areas of study and interests any time they want to, anywhere they may be.

Challenges for the Future

There are many other issues to consider especially in using new technologies in education in the year 2020 and beyond. We need to deal with the changes that occur to the culture of the classroom when new technologies are introduced. Is there any cost implication of the new technologies? How can we ensure that new technologies are being used properly for instructional purposes? How can we make sure that new technologies go beyond merely providing access to information and assist in knowledge building? To answer these questions, we need to conduct further studies to address them.

Finally, just like King, I have a dream that higher education will embrace teamwork, value multicultural and diversity issues in a great extent in the year 2020. The driver of this is technology. If countries and ethnic groups are to achieve harmony and development, it is vital that they work continuously to build relationships of trust based on mutual understanding of one another's histories, cultures, customs, and values. Technology has provided an avenue to accomplish this.

PHOTO OF THE WEEK

Numbers to Live By :By Stacey Colino

Understanding key numbers—BMI, blood-sugar level—can lead to better health.

Blood Pressure

Healthy number: Less than 120/80 mmHg.

Blood pressure refers to the force of blood against the walls of your arteries when your heart beats (systolic pressure, the top number) and during rests between beats (diastolic pressure, the bottom) and is measured in millimeters of mercury (mmHg). “The lower yours is, the better,” says Holly Thacker, M.D., director of the Center for Specialized Women’s Health at the Cleveland Clinic. High blood pressure, or hypertension, is 140/90 mmHg or higher. Hypertension is called “the silent killer” because it often has no symptoms and, left untreated, can lead to stroke, heart disease, kidney damage, and vision and memory problems. (If your top number is between 120 and 139 and the lower is between 80 and 89, you have prehypertension, which also carries risks.)

Have yours checked: Every time you see a doctor, including an ob-gyn. To lower your numbers, consume a low-fat, low-sodium diet; exercise often; maintain a healthy weight; limit alcohol intake; don’t smoke; and manage stress. Your doctor may prescribe a diuretic to flush out excess sodium. If that and lifestyle changes don’t work, other medicines, like an angiotensin converting enzyme (ACE) inhibitor, may be prescribed.

Blood Sugar

Healthy number: A fasting blood-sugar level of 99 mg/dL or less.

A fasting blood-sugar test measures glucose (sugar) in milligrams per deciliter (mg/dL) of blood after you haven’t eaten for at least eight hours. A level of 126 mg/dL or higher indicates diabetes, a condition in which your body doesn’t produce enough insulin (which converts blood sugar into energy) or use insulin properly. Diabetes more than doubles your risk of heart disease and increases your chances of kidney disease, vision loss, and other health issues.

Have yours checked: At age 45, then every three years after that. (Your doctor may test you earlier if you are overweight or have a family history of diabetes.) Some doctors also do a hemoglobin A1C test, which measures glycated hemoglobin (HbA1C), a substance in red blood cells that forms when glucose attaches to hemoglobin. This “gives a better picture of average blood sugar over the previous three months,” says Wendy S. Klein, an internist in Richmond, Virginia. An optimal A1C reading is less than 5.7 percent. To improve your blood-sugar numbers, shed any excess pounds.

Cholesterol

Healthy number: Total cholesterol under 200 mg/dL; LDL cholesterol under 100 mg/dL.

“The higher your cholesterol levels, the greater your risk of heart disease,” says Nieca Goldberg, M.D., director of the Langone Women’s Heart Center at New York University, in New York City. To minimize health risks, your total cholesterol should stay under 200 mg/dL (cholesterol is measured by milligrams of cholesterol per deciliter of blood). But it’s actually low-density lipoprotein (LDL) cholesterol—the “bad,” artery-clogging kind—that causes the damage. “Elevated LDL levels cause the formation of plaque in the artery walls,” explains Goldberg, which leads to atherosclerosis and an increased risk of heart attack and stroke. For most people, the optimal level of LDL is under 100 mg/dL (and under 70 mg/dL if you have diabetes or heart disease).

Have yours checked: Starting at age 20 and older. “You should have a fasting blood test to measure total cholesterol and LDL, plus the other lipids, triglycerides, and HDL [high-density lipoprotein],” says Goldberg. “If the numbers are normal, you don’t have to recheck them for five years.” If the numbers are not where they should be, the best way to improve your cholesterol levels is to lose excess weight; exercise more often; stick with a diet that is low in cholesterol, saturated fat, and trans fats; and get your levels rechecked yearly. Even if you do all this, you may still need to take a cholesterol-lowering medication.

HDL Cholesterol

Healthy number: 50 mg/dL or higher.

High-density lipoprotein, or HDL, is the “good” cholesterol, so the higher your number, the better your health. “HDL cholesterol helps remove harmful LDL cholesterol from arteries,” says Goldberg. An HDL level lower than 50 mg/dL is a heart-disease risk factor for women, while a level of 60 mg/dL or higher helps protect you from heart disease. The best ways to raise your HDL are to quit smoking; exercise; eat monounsaturated fats (olive oil is one source) instead of saturated and trans fats; and avoid having more than one alcoholic drink a day. When HDL is low and LDL is seriously high, cholesterol-lowering drugs, like statins, as well as niacin supplements can help.

Triglycerides

Healthy number: Less than 150 mg/dL.

Triglycerides are a type of fat in the blood, and elevated levels increase your risk of type 2 diabetes and heart disease. Your triglyceride level (measured by milligrams of triglycerides per deciliter of blood, or mg /dL) is borderline high if it is between 150 and 199 mg /dL and high if it’s 200 mg /dL or higher.

Have yours checked: Annually. It’s usually part of the same test used to gauge your cholesterol. People with a high level are often low in HDL cholesterol and vice versa. Research suggests elevated triglycerides may be a greater risk factor for heart disease in women than in men, though no one knows exactly why this is. Just consider it another good reason to get your level into the target zone. To do that, lose weight, quit smoking, consume no more than one alcoholic drink a day, and exercise regularly.

Thyroid

Healthy number: A thyroid-stimulating hormone level under 4.0 mIU/L.

Produced by the pituitary gland, the thyroid-stimulating hormone (TSH) directs the thyroid gland in your neck to secrete the hormones thyroxine (T4) and triiodothyronine (T3). Besides helping regulate your metabolism, body temperature, and heart rate, these hormones affect skin, hair, muscle strength, mood, and mental functioning. If your TSH level is high, above 4.5 mIU/L (or milli–international units of TSH per liter of blood), your thyroid isn’t producing enough hormones to help your body function efficiently.

Have yours checked: Starting at age 35. Hypothyroidism is a condition that is fairly common among women and can raise cholesterol and triglyceride levels and lead to heart problems and depression. If your TSH level is high, your doctor may prescribe a thyroid replacement medication. If it is normal, recheck it every five years.

Body Mass Index

Healthy number: Between 18.5 and 24.9.

Your body mass index (BMI) is a measure of your weight in relation to your height (calculate yours at nhlbisupport.com/bmi). A BMI of less than 18.5 means you’re underweight and at risk for irregular periods, fertility problems, anemia, and the bone loss that can lead to osteoporosis. Many Americans, however, have the opposite problem: a BMI that is too high. If a person’s BMI is between 25 and 29.9, she is considered overweight. A BMI of 30 or higher is defined as obese—and that’s a problem that lasts long after bathing-suit season is over. “Obesity increases your risk for just about every disease,” says Klein. But BMI alone doesn’t tell the whole story; bear in mind that if you carry extra weight around your middle (say, your waist circumference is 35 inches or greater), you’re at risk for type 2 diabetes, heart disease, and all their attendant health issues, even if your BMI is in the normal range, notes Stephanie Faubion, an internist at the Mayo Clinic in Rochester, Minnesota.

Calculate yours: Annually, or after a weight gain or loss. If it’s too high, make an effort to eat less and exercise more. Keep a tape measure handy to track any waist changes as well.

C-Reactive Protein

Healthy number: Lower than 1.0 mg/L.

The amount of C-reactive protein (CRP) found in the blood, measured in milligrams per liter (mg/L), is a marker of chronic, low-grade inflammation that has been linked to heart disease, stroke, diabetes, and some forms of cancer.

Have yours checked: When you don’t know your risk for heart disease. CRP levels aren’t routinely measured, “but it’s useful information, especially if you don’t know your risk or family history for heart disease,” says David Katz, M.D., director of the Yale University School of Medicine Prevention Research Center. “Doctors typically test CRP levels if they’re undecided about how aggressively to treat someone with borderline-high cholesterol or symptoms of angina but no other risk factors.” They may also order the test if a patient lacks these risk factors but has a strong family history of heart disease. In such cases, a high CRP level may lead a doctor to prescribe drug therapy, such as statins, earlier, or to suggest that the patient make more aggressive lifestyle changes (a healthy diet, more exercise) sooner rather than later. If you have high CRP levels, your doctor should recommend lifestyle changes and eating foods rich in omega-3 fatty acids (such as salmon, walnuts, canola oil, and ground flaxseed) to help reduce inflammation in the body.

Height

Healthy number: How tall you were at age 21.

This target is yours alone, to see if you’re keeping up your vertical peak.

Have yours checked: Annually. If you shrink by more than an inch and a half after age 21, which suggests bone loss (osteoporosis), you should get a bone-density test or a spine X-ray. “About one in every two women has an osteoporotic break or fracture in her lifetime,” warns Thacker. So if you have lost some of your full height at any age and find out that your bone density is low, you’re on notice: Your bones are fragile and at risk for breaking with a minor fall. To protect them, consume a calcium-rich diet and vitamin D, and do regular weight-bearing exercises (like brisk walking or tennis) and strength training. Smoking and alcohol intake can also adversely affect bone health. Take a bone-protective medication if your doctor advises it

Hitting Your Numbers

To get or stay in healthy ranges, aim for the following:

• Get 150 to 240 minutes of aerobic exercise a week. Include some weight-bearing exercise (walking, jogging) on most days.
  
• Do strength training (weights, resistance bands) two to three times a week.
• Consume five to nine servings of fruits and vegetables a day.
• Eat a serving of fatty fish twice a week, or take a fish-oil supplement (three grams or less) daily.
• Get at least 75 milligrams of vitamin C (about six ounces of orange juice) daily.
• Consume 1,000 to 1,200 milligrams of calcium and at least 1,000 IU (international units) of vitamin D a day.
• Limit your alcohol intake to one drink per day maximum.
• Don’t smoke.
• Get seven to eight hours of sleep a night.

10 Best Foods for Your Heart

Work these healthy foods into your diet.

Oatmeal

Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties―which contain more fiber―and top your bowl off with a banana for another 4 grams of fiber.

Salmon

Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. "Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist Stephen T. Sinatra, M.D., the author of Lower Your Blood Pressure In Eight Weeks ($16, amazon.com). But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado

Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. 

"Avocados are awesome," says Sinatra. "They allow for the absorption of other carotenoids―especially beta-carotene and lycopene―which are essential for heart health."

Olive oil

Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease. Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties―they're the least processed―and use them instead of butter when cooking.

Nuts

Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats.

Almonds are rich in omega-3s, plus nuts increase fiber in the diet, says Sinatra. "And like olive oil, they are a great source of healthy fat."

Legumes

Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.

Berries

Blueberries, raspberries, strawberries―whatever berry you like best―are full of anti-inflammatories, which reduce your risk of heart disease and cancer."Blackberries and blueberries are especially great," says Sinatra. "But all berries are great for your vascular health."

Spinach

Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber. 

But upping your servings of any veggies is sure to give your heart a boost. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two and a half servings of vegetables each day cut their risk of heart disease by about 25 percent, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17 percent.

Flaxseed

Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy

Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

17 Ways to Safeguard Your Heart : By Liz Krieger

Meet Dr. Goldberg

Twenty years ago, when Nieca Goldberg was in medical school, heart disease was known as a “man’s disease”―something most apt to befall a 55-year-old businessman. Today the disease is the number one killer of U.S. women, claiming nearly 500,000 lives annually. Goldberg, now 50, devotes her career to helping fellow females protect their hearts at Total Heart Care, her practice in New York City. She also teaches the science of heart health as a clinical associate professor of medicine at New York University. But the doctor doesn’t have to look to research for evidence that diet, exercise, and stress management can prevent future problems. Even though she has a family history of heart disease, her habits have kept her health in check. “Making consistent, small, smart choices can have a huge effect,” says Goldberg. To find out how to care for your heart for the long haul, learn from this doctor’s daily practices.

Start With Breakfast

Have a low-cholesterol breakfast. Every morning Goldberg and her husband eat breakfast together. “I have a bowl of high-fiber, low-sugar cereal, like Kashi GoLean, with low-fat milk and antioxidant-rich blueberries,” she says. Fiber is filling, and the soluble form―found in oatmeal, beans, fruits, vegetables, and this cereal―can lower cholesterol. Aim for 25 grams of fiber a day.

Take a supplement, if necessary. “A healthy diet is still the best way to get your nutrients,” says Goldberg. “A bag of chips washed down with a vitamin isn’t a good solution.” However, she does suggest taking an omega-3 fatty-acid supplement daily if you don’t eat fish regularly. Choose one with the two forms of the acids that aid the heart: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Or twice a week set a goal for having two to three servings of natural omega-3 sources, like a small handful of walnuts or a 3 1/2-ounce portion of salmon. (For those with high triglyceride levels, she recommends prescription-strength omega-3s.)

Be honest with your doctors. Goldberg implores patients to see her as a nonjudgmental confidante. “I’ve had people on cholesterol-lowering drugs neglect to take them and not tell me. So I then check their blood and consider increasing their dosage unnecessarily,” she says. “No one should ever be embarrassed when it comes to their health. Your doctors can give you the best help only when they really know all the information.”

Take baby aspirin, if needed. For those people who are at high risk for heart disease, who have it, or who are over the age of 65, Goldberg often suggests taking a daily baby aspirin (81 milligrams). “I tell many of my patients to take one,” she says. “This is a cheap and effective prevention strategy.”
Cut Back Where Needed

Drink caffeine conservatively. The doctor enjoys a mug of coffee but tells anyone prone to heart palpitations to keep their caffeine intake to less than 300 milligrams a day, which is the equivalent of two to three cups. Or consider an alternative, like green tea, which has less caffeine but is rich in antioxidants that can improve the flexibility of your arteries, which may help prevent plaque from building up in them.

Eat sweets sparingly. A 2008 study found that women with elevated blood-sugar levels had a risk of developing coronary heart disease similar to that of women with full-blown diabetes. “If you want dessert, make it one that has heart benefits, like dark chocolate,” Goldberg says. “Have a small piece made with 70 percent cocoa so it’s high in antioxidants.”

Tweak family recipes. Instead of frying foods, the doctor bakes or grills, and she uses whole-grain pasta and brown rice in lieu of basic white. She makes healthier versions of the things she grew up eating and incorporates fresh vegetables into them whenever possible: “When I make my mom’s chicken soup, I toss in a bag of baby carrots or use a mandoline to quickly slice and add antioxidant-rich onions or scallions.”

Make small changes. (They work.) Goldberg had a patient who smoked, didn’t exercise, and had a family history of heart disease. She prescribed statins to help reduce the patient’s cholesterol while the patient slowly cut down on smoking and started exercising more and eating better. Within a few months, Goldberg was able to lower the patient’s medication, since the patient’s modest efforts had made a huge impact. “Your health is not pass/fail. Just having risk factors does not mean you’re doomed,” Goldberg says.

Watch Your Diet

Stick with fresh foods. “Almost nothing in my meals comes from a package,” Goldberg says. “I snack on fresh fruits, especially clementines and peaches, and vegetables. I also like dried fruit, like unsweetened apricot slices, because it’s easy to pack and eat on the go.” In addition, Goldberg has at least one vegetable-laden salad a day. The base is dark greens, such as spinach, which she tops with lean grilled chicken or egg whites. She throws in lycopene-rich tomatoes and orange and red peppers for their antioxidants. “At a salad bar, I avoid anything glistening or creamy looking,” she says. “Two clues that they’ve got a lot of artery-clogging fat.”

Snack smartly. “I have a handful of almonds or walnuts when I get home or while cooking dinner,” says Goldberg. “This prevents me from overeating at night.” The walnuts have omega-3 fatty acids, and almonds contain arginine, which helps keep arteries strong

Try a Mediterranean diet. Studies have shown that people who follow a Mediterranean diet have a 50 to 70 percent lower risk of recurrent heart disease, and those who get at least five servings of vegetables a day have about a 25 percent lower risk of a heart attack. So Goldberg consumes plenty of fish, grains, vegetables, fruits, and olive oil. “I think this is a great nonfad diet. Most people who start it usually stay with it,” she says. “It’s tasty and easy to live with.” Indeed, her copy of The Mediterranean Diet Cookbook is well-worn.

Do a Little More (or Less)

Go with red wine. “I’m actually allergic to alcohol, so I don’t drink. But if you like to, opt for wine, and limit it to one glass a day,” Goldberg says. Red, in particular, has a high concentration of the antioxidant resveratrol, which can help maintain blood vessels’ health. “But grape juice has the same benefits―something wine lovers don’t always want to hear,” she adds.

Throw salt overboard. Since excess salt can increase blood pressure, Goldberg tells her patients to keep their sodium intake to less than 2,300 milligrams a day, which many people hit from processed foods alone. “Simply remove the salt shaker from the table,” she says. “One of the best substitutes is chopped chives. Sprinkle a few teaspoons on soups, salads, or pasta for a salty kick.”

Do better than butter. Goldberg occasionally uses a spread, like Benecol or Smart Balance, on bread. Both have plant-derived stanol esters, which can help lower bad cholesterol. “The labels tout this, but don’t think of these products as medicine,” she says. “You certainly don’t want to ingest the amount it would take to make them work that way. They’re just better choices than butter or margarine.”

Stick to a Routine

Make exercise nonnegotiable. Goldberg works out five times a week, alternating between personal-training sessions, Spinning classes, and a little Pilates. “I wouldn’t miss an appointment with a patient, and I don’t cancel my appointment to exercise, either,” she says. “It makes me feel so good afterward, and it keeps my cholesterol and blood pressure under control.”

Take stress seriously. Constant stress can lead to elevated levels of adrenaline and the hormone cortisol, which makes arteries more vulnerable to plaque. “For me, reducing stress is all about saying no and planning alone time,” Goldberg says. To unwind, she watches the Food Network, schedules a manicure, and recently instituted “no e-mail” weekends.

Sack out early. Studies show that people who get less than seven hours of shut-eye a night can have higher blood pressure. Lack of sleep also leads to higher levels of cortisol and even weight gain. “I go to bed around 10:30 each night and wake up most mornings at 6:20,” says Goldberg.

17 Ways to Safeguard Your Heart By Liz Krieger

20 Little Ways to Drop Pounds By Joe Mullich

How to Cut Calories

Bad news: The average person gains one to two pounds a year.

Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.

If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.

“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those that follow will pay off over time.

Tweak Your Diet

1. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.

2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.

3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.

4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.

1. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.

2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.

3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.

4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.

Get Moving

5. Walk and talk. When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.

6. Watch coffee calories. The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.

7. Crack a nut. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.

8. Don’t just sit there. The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.

Adjust Your Habits

9. Sleep well, lose more. Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.

10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.

11. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.

12. Eat dairy daily. A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
Start Drinking

13. Drink water. Your body often mistakes thirst for hunger, so staying hydrated means you’ll probably also stay satiated.Have an apple before dinner.
How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.

14. Be wary of white foods. That’s the color of most high-calorie carbs―bagels, potatoes, breads, rice, creamed corn, and the like.

15. Have an apple before dinner. How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.

16. Act like a kid. Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).

Breakfast Like a Champion

17. Eat breakfast. A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.

18. Be picky about bread. Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.

19. Munch a handful of M&M’s. Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.

20. Brush your teeth after every meal. It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.